Fiber is also essential for optimal digestive health. Evidence shows that eating plenty of fruit, vegetables and whole grains can help you control your weight. Their bulk and fiber content aids weight control by helping you feel full on fewer calories. Contrary to what low-carb diets claim, very few studies show that a diet rich in healthy carbohydrates leads to weight gain or obesity. Carbohydrates are an essential part of a healthy diet, and provide many important nutrients.
Still, not all carbs are created equal. So choose your carbohydrates wisely. Limit foods with added sugars and refined grains, such as sugary drinks, desserts and candy, which are packed with calories but low in nutrition. Instead, go for fruits, vegetables and whole grains. There is a problem with information submitted for this request.
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This site complies with the HONcode standard for trustworthy health information: verify here. This content does not have an English version. This content does not have an Arabic version. See more conditions. Healthy Lifestyle Nutrition and healthy eating. Products and services. Carbohydrates: How carbs fit into a healthy diet Carbohydrates aren't bad, but some may be healthier than others.
Here are ideas for getting the right carbs in your diet: Start your day with a breakfast of whole-grain cereal and fruit. Add an extra serving of vegetables to lunch and dinner.
For easy between-meal snacks right at your fingertips, keep raw, cut-up vegetables in the refrigerator. Substitute beans as a main course in place of meat once every week. Eat a whole fruit as your dessert. At the USDA Web site, you can enter your age, sex, height, weight, and activity level to find out exactly how many calories in your diet should be from carbohydrates. For example, if you are on a diet of 2, calories, you will want to get 28 grams of dietary fiber. If you need to lose weight, you should decrease your calories gradually and increase your physical activity.
Examples include fruits, vegetables, beans, and whole grain pasta. Complex carbohydrates make a person feel full for longer and have more health benefits than simple carbohydrates, as they contain more vitamins , minerals, and fiber.
In a typical diet, carbohydrates are the main energy source for the body. The body uses them as fuel for the cells. Many people have turned to low carb diets, such as the keto diet , for their potential health benefits and weight loss.
However, some types of carbohydrates — including whole grains and dietary fiber — have substantial health benefits. In fact, according to the Physicians Committee for Responsible Medicine , those who eat the most carbohydrates — especially from natural sources such as beans, whole grains, and vegetables — have a lower risk for obesity , type 2 diabetes , and heart disease. Other types of carbohydrates, including simple carbohydrates such as white bread, have much lower nutritional value.
Added sugars are a type of carbohydrate that can have adverse health effects. Eating large amounts of foods that contain added sugars can contribute to obesity, type 2 diabetes, and cardiovascular disease. When making dietary changes, it is important to aim for a healthful diet that contains the range of nutrients that the body needs. Some argue that the global rise in obesity is linked to a high intake of carbs.
However, a number of factors contribute to rising obesity rates, including :. Many manufacturers promote low carb diets to sell weight loss products, including nutritional bars and powders.
These products are not often healthful as many contain colorings, artificial sweeteners, emulsifiers, and other additives and are typically low in vitamins, minerals, and antioxidants, making them similar to junk food.
After a meal, the body breaks carbohydrates down into glucose, causing blood sugar levels to increase. Over time, repeated spikes in blood sugar levels can damage the cells that make insulin, wearing them out. Eventually, the body may stop producing insulin, or may not be able to use it properly. This is known as insulin resistance.
Eating carbohydrates or sugars alone does not cause diabetes. Carbohydrates are an important source of nutrients in most diets. However, people are more likely to have insulin resistance and develop type 2 diabetes if they have overweight or obesity, which can be linked with a diet high in sugar.
Insulin resistance increases the risk of developing metabolic syndrome , which refers to a group of risk factors that raise the risk of heart disease, stroke, and other medical conditions.
If a person has elevated blood sugar levels, reducing their intake of added sugar and refined carbohydrates can help reduce their blood sugar levels, improve insulin resistance, and may help promote healthy weight loss if needed. People can reduce their risk of insulin resistance by eating healthful carbohydrates, maintaining good sleeping habits, and exercising regularly. Healthful carbohydrates include fruit, vegetables, legumes, whole grains, and some cereals.
As the sugar level rises, the pancreas releases the hormone insulin, which is needed to move sugar from the blood into the cells, where the sugar can be used as energy The carbs in some foods mostly those that contain simple sugars and highly refined grains, such as white flour and white rice are easily broken down and cause blood sugar levels to rise quickly.
Some carbohydrate-dense foods are healthier than others. Are Some Carbs Bad? And complex carbs: Break down more slowly in the body: Whole grains contain all three parts of the grain the bran, germ, and endosperm , whereas refined grains are mainly just the endosperm. Whole grains give your body more to break down, so digestion is slower.
When carbs enter the body more slowly, it's easier for your body to regulate them. Are high in fiber: High-fiber foods are filling and, therefore, discourage overeating. Plus, when combined with plenty of fluid, they help move food through the digestive system to prevent constipation and may protect against gut cancers. Provide vitamins and minerals: Whole grains contain important vitamins and minerals, such as B vitamins, magnesium, and iron.
What About Sugar? Consider these facts: Each ounce ml serving of a carbonated, sweetened soft drink has the equivalent of 10 teaspoons 49 ml of sugar and calories. Sweetened drinks are the largest source of added sugar in the daily diets of U. Drinking one ounce ml sweetened soft drink per day increases a child's risk of obesity. Acidity from sweetened drinks can erode tooth enamel and their high sugar content can cause dental cavities. To figure out carbohydrates, look for these three numbers: Total Carbohydrate: This number, listed in grams, combines several types of carbohydrates: dietary fibers, sugars, and other carbs.
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